AsViva C27 Handbuch Seite 50

Forward bends:
Slowly bend forward with your knees bent, letting your
shoulders and back relax as you try to touch your toes.
Go down as far as you can and hold the position for 15
seconds.
Shoulder lift:
Lift your right shoulder up, towards your ear and hold
the position for a moment. Then repeat the exercise
with your left shoulder.
Neck lateral flexion stretch:
One side, then the other.
Harmstring Stretch:
Commence with knee slightly bent, then push knee as
straight as tension allows, push chest towards the foot.
Adductor stretch:
Push down with elbows on knees very gently, keep
back straight.
Lateral stretching:
Stretch your arms upwards. Now try to stretch your
right arm up as far as you can, feeling your right side
stretch. Hold this position for a moment. Then repeat
the exercise with your left arm.
Gastrocnemius stretch:
Keep knee straight and heel down, feet facing forwards
the wall
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